Yoga Content

What is Yoga?

Benefits Of Yoga

Who to do Yoga?

Categories of Asanas:-

Sitting Asanas

Standing Asanas

Sleeping Asanas

Special Category Asanas

Forward Bending Asanas

Backward Bending Asanas

Twisting Asanas

Head down-Legs up Asanas

Saptha Chakras:-

Mooladhara Chakra

Swadisthana Chakra

Manipura Chakra

Anahata Chakra

Vishuddhi Chakra

Jnana Chakra

Sahasrara Chakra

Mudras:-

Drona Mudra

Chin Mudra

Chinmaya Mudra

Adi Mudra

Akasha Mudra

Brahma Mudra

Bhairava Mudra

Mrigi Mudra

Shanmuga Mudra

Karana Mudra

Khechari Mudra

Bhoochari Mudra

Mantras:-

Shanti Mantra

Gurushuti Mantra

Surya Namaskara Mantra

Surya Namaskar Phalashruti Mantra

Bonamana Mantra

Yoga Mantra

Pranayama Mantra

Aikya Mantra

Ekatmata Stotra

Breathing methods in Yoga:-

Inhalation

Exhalation

Holding the breath inside

Holding the breath outside

Breathing exercises in Yoga:-

Udara Swasa Kriya

Utah Swasa Kriya

Greeva Swasa Kriya

Poorna Swasa Kriya

Maarjala Swasa Kriya

Shwana Swasa Kriya

Katishwasa Kriya

Body Joint Exercises:-

Hasta-Pada Ungli Chalane (Hands & Legs Fingers)

Paada Chalane & Bhramana (Knee Joints)

Ooru Sandhi Chalane & Bhramana (Hip Joints)

Kati Sandhi Chalane & Bhramana (Waist)

Skanda Sandhi Chalane & Bhramana (Shoulder Joints)

Koorpa Sandhi Chalane & Bhramana (Elbow joints)

Manibandha Sandhi Chalane & Bhramana (Wrist Joints)

Hasthanguli Sanchalana (Hands fingers fast exercises)

Greeva Sandhi Chalane & Bhramana (Neck)

Netha Chalane & Bhramana (Eyes)

Running exercises

Backbone exercises:-

Prasarita Padottanasana (Wide-Legged Forward Bending)

Trikonasana (Triangle Pose)

Hastha Parshwa Chalane (

Sitting Asanas:-

Sukhasana (Pleasant pose)

Dandasana (Staff Pose)

Padangustha Dandasana (Staff Hand To Big Toe Pose)

Pada Paschimottanasana (Forward Bend with Legs Wide)

Urdhva Hasta Dandasana (Staff Pose Raised Open Hands)

Urdhva Namaskarasana (Upward Salute Pose)

Baddhangulya Dandasana

Upavistha Konasana (Wide Angle Seated Forward Bend)

Padangustha Upavistha Konasana

Supta Padangustha Upavistha Konasana (Reclining Hand To Big Toe Pose)

Baddha Konasana (Butterfly Pose)

Supta Baddha Konasana (Reclining Bound Angle Pose)

Vajrasana (Vajra Pose)

Adho Mukha Virasana (Vajrasana Forward Bend)

Ardha Makarasana (Half Crocodile Pose)

Padmasana (Lotus Position)

Tolasana-Lolasana (Scale Pose – Pendant Pose)

Simhasana (Lion Pose)

Utthita-Janu Shirshasana (Head On Knee Pose)

Parivrtta-Janu Sirsasana (Revolved Head To Knee Pose)

TrayangaMukha Pada Paschimottanasana

Poorna Virasana (Hero’s Pose)

Supta Vajrasana (Reclined Hero Pose)

Baddhagulya Veerasana

Mandukasana (Frog Pose)

Krounchasana (Heron Pose)

Gomukhasana (Cow Face Pose)

Marichyasana (Marichi Pose)

Bharadvajasana (Bharadvaja’s Twist Pose)

Ardha-Matsyendrasana (Spinal Twist)

Standing Asanas:-

Tadasana (Mountain Pose)

Urdhva-Hasta Tadasana (Upward Salute Pose)

Buddhangala Tadasana

Baddha-Hasta Tadasana (Hands Bound Mountain Pose)

Baddha-Hasta Uttanasana (Dangling Pose)

Utkatasana (Chair Pose)

Padangustha Uttanasana (Standing Forward Bend Pose)

Poorna Uttanasana (Complete Standing Forward Bend Pose)

Ardha Chakrasana (Half Moon Pose)

Ardha Kati Chakrasana (Lateral Arc Pose)

Gomukhasana (Cow Face Pose in Standing)

Paschima-Namaskarasana (Reverse Prayer Pose)

Vrikshasana (Tree Pose)

Utthita Trikonasana (Triangle Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Utthita Parsvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Virabhadrasana (Warrior Pose)

Parsvottanasana (Intense Side Stretch Pose)

Prasarita Padottanasana (Wide-Legged Forward Bend Pose)

Chatushpadasana (Calming Variation of Bridge Pose)

Sleeping Asanas:-

Supta Tadasana (Reclined Mountain Pose)

Hasta Padangusthasana (Hand To Big Toe Pose)

Eka-Pada Halasana (One Legged All Limbs Supported Pose)

Poorna Halasana (Complete Plow Pose)

Setu Bandhasana (Bridge Pose)

Jathara Parivartanasana (Reclining Twist Pose)

Anantasana (Side Reclining Leg Lift Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Urdhva Mukha Dhanurasana (Upward Bow Pose)

Adho Mukha Dhanurasana (Upward Facing Bow Pose)

Matsyasana (Fish Pose)

Hamsasana (Swan Pose)

Eka-pada Halasana (One Legged Plow Pose)

Poorna Halasana (Plow Pose)

Parsva Halasana (Side Plow Pose)

Viparita Karani Asana (Legs Up The Wall Pose)

Twisting Yoga Asanas:-

Bharadvajasana (Bharadvaja’s Twist Pose)

Ardha Matsyendrasana(Half Lord of the Fishes Pose)

Marichyasana(Marichi’s Pose)

Pasasana(Noose Pose)

Eka Pada Koundinyasana(Pose Dedicated to the Sage Koundinya)

Parivrtta Janu Sirsasana(Revolved Head to Knee Pose)

Parivrtta Parsvakonasana(Revolved Side Angle Pose)

Parivrtta Trikonasana(Revolved Triangle Pose)

Special Asanas:-

Shirshasana (Headstand Pose)

Sarvangasana (Shoulder Stand Pose)

Adho Mukha Vrksasana (Handstand Pose)

Bakasana (Crow Pose)

BhujaPidasana (Shoulder Pressing Pose)

Parighasana (Gate Pose)

Ustrasana (Camel Pose)

Karnapidasana (Knee To Ear Pose)

Relaxation Asanas:-

Sukhasana (Pleasant Pose)

Ardha-Makarasana (Half Crocodile Pose)

Poorna-Makarasana (Complete Crocodile Pose)

Shashankasana (Rabbit Pose)

Ardha Savasana (Half Corpse Pose)

Poorna Savasana (Complete Corpse Pose)

Surya Namaskar Asanas:-

Namaskarasana (Prayer Pose)

Urdhva Namaskarasana (Upward Salute Pose)

Uttanasana (Standing Forward  Bend Pose)

Eka Pada Prasaranasana (One Legged Prayer Pose)

Adho Mukha Svanasana (Downward Facing Dog Pose)

Shashankasana (Hare Pose)

Astangaprani Padasana

Bhujangasana (Cobra Pose)

Adho Mukha Svanasana (Downward Facing Dog Pose)

Eka Pada Prasaranasana (One Legged Prayer Pose)

Uttanasana (Standing Forward  Bend Pose)

Urdhva Namaskarasana (Upward Salute Pose)

Namaskarasana (Prayer Pose)

Pranayama Techniques

Anuloma – Viloma

Omkara Pranayama

Chandra Anuloma

Suryanuloma

Chandrabhedan

Suryabhedana

Nadi Shodhana

Bhastrika

Kapalabhati

Sheethali

Sheetkari

Sadantha

Bhramari

Yoga Asanas to decrease Belly fat:-

Tadasana (Mountain Pose)

Surya Namaskar (Sun Salutation)

Padahastasana (Standing Forward Bend)

Paschimottanasana (Seated Forward Bend)

Pavanamuktasana (Wind Relieving Pose)

Naukasana (Boat Pose)

Ustrasana (Camel Pose)

Uttanpadasana (Raised Foot Pose)

Marjariasana (Cow Cat Pose or Cat Pose)

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Shavasana (Corpse Pose)

Yoga Asanas to decrease Gastric problem

Makarasana(Crocodile Pose)

Vajrasana(Vajra Pose)

Balasana(Child’s Pose)

Pawanmuktasana(Wind Removing Pose)

Trikonasana(Triangle Pose)

Ustrasana(Camel Pose)

Paschimottanasana(Seated Forward Bend)

Bhujangasana(Cobra Pose)

Kapalbhati Pranayama(Skull Shining Breathing)

Matsyasana(Fish Pose)

Navasana(Boat Pose)

Chakrasana(Wheel Pose)

Uttanasana(Intense Forward-Bending Pose)

Yoga Asanas for back pain relief

Marjaryasana(Cat Pose)

Bitilasana(Cow Pose)

Ardha Pincha Mayurasana(Dolphin Pose)

Setu Bandha Sarvangasana(Bridge Pose)

Adho Mukha Svanasana(Downward-Facing Dog)

Halasana(Plow Pose)

Paschimottanasana(Seated Forward Bend)

Balasana(Child’s Pose)

Garudasana(Eagle Pose)

Salabhasana(Locust Pose)

Dhanurasana(Bow Pose)

Trikonasana(Triangle Pose)

Salamba Bhujangasana(Sphinx Pose)

Apanasana(Knees to Chest With Slow Rock)

Supta Kapotasana(Reclined Pigeon Pose)

Supta Matsyendrasana(Reclined Supine Twist)

Yoga Asanas for Asthma/ dust allergy patients

Anulom Vilom Pranayama

Nadi Shodhan Pranayama

Kapalbhati Pranayama

Shavasana (Corpse Pose)

Sukhasana(Easy Pose)

Upavistha Konasana (Seated Wide Angle Pose)

Ardha Matsyendrasana (Sitting Half Spinal Twist)

Sethu Bandhasana (Bridge Pose)

Bhujangasana (Cobra Pose)

Purvottanasana (Upward Plank Pose)

Yoga Asanas for neck pain relief

Sukhasana(Easy Pose)

Sukhasana Parivrtti(Easy Seated Twist)

Vajrasana(Vajra Pose/Thunderbolt Pose)

Cakravakasana(Ruddy Goose Pose)

Bhujangasana(Cobra Pose)

Utthita Trikonasana(Extended Triangle Pose)

Dvipada Pitham(Two Footed Pose)

Apanasana(Knees to Chest Pose)

Natarajasana(Reclining Twist)

Marjariasana(Cat Stretch)

Utthita Trikonasana(Extended Triangle Pose)

Tadasana(Mountain Pose)

Savasana (Corpse Pose)

Greeva Sandhi Chalane & Bhramana (Neck)

Yoga Asanas for hand and wrist pain relief

Padahastasana(Hand-Under-Foot Pose)

Anjali Mudra(Prayer Position)

Parsvottanasana(Intense Side Stretch Pose)

Gomukhasana(Cow Face Pose)

Tadasana Wrist Therapy

Kati Sandhi Chalane & Bhramana (Waist)

Skanda Sandhi Chalane & Bhramana (Shoulder Joints)

Koorpa Sandhi Chalane & Bhramana (Elbow joints)

Yoga Asanas for joint pain relief

Hasta-Pada Ungli Chalane (Hands & Legs Fingers)

Paada Chalane & Bhramana (Knee Joints)

Ooru Sandhi Chalane & Bhramana (Hip Joints)

Kati Sandhi Chalane & Bhramana (Waist)

Skanda Sandhi Chalane & Bhramana (Shoulder Joints)

Koorpa Sandhi Chalane & Bhramana (Elbow joints)

Manibandha Sandhi Chalane & Bhramana (Wrist Joints)

Hasthanguli Sanchalana (Hands fingers fast exercises)

Greeva Sandhi Chalane & Bhramana (Neck)

Netha Chalane & Bhramana (Eyes)

Yoga Asanas to Increase the memory power

Bakasana (Crane Pose)

Padmasana (Lotus Pose)

Padahastasana (Standing Forward Bend)

Sarvangasana (Shoulder Stand Pose)

Halasana (Plow Pose)

Paschimottanasana (Seated Forward Bend)

Tadasana (Tree Stand Pose)

Sukhasana (Pleasant Pose)

Vajrasana (Vajra Pose)

Supta Virasana (Reclining Hero Pose)

Bhramari pranayama (Bee Breathing)

Nadi Suddhi pranayama (Channel Cleaning Breath)

Padangusthasana (Big Toe Pose)

Vrikshasana (Tree stand pose)

Sirsasana (Headstand)

Kapal Randhra Dhauti (Yogic Facial Massage)

Yoga Asanas for glowing face

Bhujangasana (Cobra Pose)

Matsyasana (Fish Pose)

Halasana (Plow Pose)

Sarvangasana (Shoulder Stand Pose)

Trikonasana (Triangle Pose)

Shishuasana (Child Pose)

Utthanasana

Bharadvajasana(Bharadvaja’s twist)

Matsyasana(Fish Pose)

Trikonasana (Triangle Pose)

Bhujangasana (Cobra Pose)

Ustrasana (Camel Pose)

Pawanmuktasana (Wind Relieving Pose)

Tadasana (Mountain Pose)

Shavasana

Additional tips for a glowing skin

Drink lots of water

Eat fresh fruits & vegetables daily which are having Vitamin C.

Sleep 7 to 8 hours daily.

Yoga Asanas to improve digestion system

Pavanamuktasana (Wind Relieving Pose)

Vajrasana (Kneeling Pose)

Dhanurasana (Bow Pose)

Nadi Shodhan Pranayama (Alternate Nostril Breathing Technique)

Kapalbhati Pranayama (Skull Shining Breathing Technique)

Surya Namaskar (Sun Salutation).

Yoga Asanas for stress relief

Sukhasana (Easy Pose with Forward Bend)

Uttanasana (Standing forward bend with shoulder opener)

Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

Sasangasana (Rabbit Pose)

Vajrasana & Garudasana (Thunderbolt pose with Eagle arms)

Halasana (Plow Pose)

Anjali Mudra (Salutation Seal)

Marjaryasana (Cat Pose)

Bitilasana (Cow Pose)

Uttana Shishosana (Extended Puppy Pose)

Paschimottanasana (Seated Forward Bend)

Janu Sirsasana (Head-to-Knee Forward Bend)

Balasana (Child’s Pose)

Savasana (Corpse Pose with blocks on head)

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